Comparing Nutrients in 100 calories Tomato Juice with Salt VS Tomato Paste

Weight per 100 calories

• Tomato Juice with Salt: 588g
• Tomato Paste: 122g

Canned Tomato Paste has 4.8 times more energy per unit of mass than Canned Tomato Juice with Salt, which is average in comparison to other foods. Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Tomato Juice with Salt or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Tomato Juice with Salt	Tomato Paste	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.84% 0.029g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	17.7% 23g	130g per day for Men 19-50 years
Sugars	21% 15g	20.5% 15g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	10.8% 7.82g	9.84% 7.13g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 7.35g	% 7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.37g	g per day for Men 19-50 years
Fiber	6.2% 2.35g	13% 5g	38g per day for Men 19-50 years
Protein	8.93% 5g	9.4% 5.27g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	15% 135μg	10.3% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.96mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.4% 118μg	3.66% 14.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	458% 412mg	29.7% 26.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.9mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.5μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Tomato Paste	Recommended Dietary Allowance
Calcium	5.9% 59mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	27.5% 0.25mg	49.5% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40.6μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	28.7% 2.3mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.7mg	12% 51.2mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	16% 0.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 112mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	37.5% 1276mg	36.4% 1237mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	11.8% 6.46μg	55μg per day for Men 19-50 years
Sodium	99% 1488mg	4.8% 72mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	15% 554g	2.42% 89.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomato Juice with Salt vs Tomato Paste:

• Canned Tomato Juice with Salt has 1.5 times more Vitamin A, 8 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B6, 8 times more Vitamin B9 and 15.4 times more Vitamin C than Canned Tomato Paste.
• While Canned Tomato Paste contains 2.8 times more Vitamin E than Canned Tomato Juice with Salt.
• Both Canned Tomato Juice with Salt and Canned Tomato Paste have similar amounts of Vitamin B3 and Vitamin K per 100 kcal.
• Both Canned Tomato Juice with Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomato Juice with Salt vs Tomato Paste:

• Canned Tomato Juice with Salt has 1.3 times more Calcium, 1.3 times more Magnesium, 20.7 times more Sodium and 6.2 times more Water than Canned Tomato Paste.
• While Canned Tomato Paste contains 1.8 times more Copper, 1.6 times more Iron and 2.2 times more Selenium than Canned Tomato Juice with Salt.
• Both Canned Tomato Juice with Salt and Canned Tomato Paste have similar amounts of Manganese, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Tomato Juice with Salt has 3 times more Fat and 3.4 times more Omega 3 than Canned Tomato Paste.
• While Canned Tomato Paste contains 1.4 times more Omega 6 and 2.1 times more Fiber than Canned Tomato Juice with Salt.
• Both Canned Tomato Juice with Salt and Canned Tomato Paste have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 100 kcal.
• Both Canned Tomato Juice with Salt as well as Canned Tomato Paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.